Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: 5 sets of 3 reps @80% 3RM established two weeks ago (all at same weight)
Fitness: 5 sets of 3 working up to a RPE of 8
Part 2 – Conditioning: “Penny Lane”
Performance: E3MoM for 12 min (rest until next work period)
Fitness:
Is this a benchmark? No
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Power snatch – work to 25% above WOD weight for a single
Fitness: Power Snatch – work up with triples
During this time athletes should also be warming up the overhead squat or Front Squat to determine WOD weight.
Part 2 – Conditioning:
Performance: “Nancy” – 5 rounds for time of –
Is this a benchmark? Yes
Fitness: “Nancy’s sister” – rounds for time of –
Is this a benchmark? Yes
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Double-Unders as a skill – progressions and efficiencies
Part 2 – Conditioning: “South Hall”
Performance: For time –
Fitness: For time –
Is this a benchmark? No
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Review movement standards, scales and efficiencies
Part 2 – Conditioning:
Performance and Fitness: CF Mainsite WOD from Monday 161003
Complete as many rounds as possible in 25 minutes of:
Is this a benchmark? No
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Bench press or Push-press – work to a heavy set of 3
Part 2 – Conditioning: “Maiden Tower”
Performance and Fitness: AMRAP 10 min of –
Is this a benchmark? No
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Front Squat – 15 mins to hit a 1RM
Fitness: Front Squat – 15 mins to work in sets of 3 to hit an RPE of 8/9
Part 2 – Conditioning: “Propaganda”
Performance: 4 RFT of –
Fitness: 4 RFT of –
Is this a benchmark? No
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Warm up the Power Snatch – work to 25% above WOD weight for a single
Fitness: Power Snatch – work up with triples
Part 2 – Conditioning: “Ode to The Chief”
Performance: 3 Min AMRAP of –
Repeat for a total of 5 rounds. Score is total rounds and reps.
Fitness: 3 Min AMRAP of –
Repeat for a total of 5 rounds. Score is total rounds and reps.
Is this a benchmark? Yes
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Performance and Fitness: Handstand PU progressions and warm-up the deadlift
Part 2 – Conditioning: “Diane”
Performance: 21-15-9 reps of –
Fitness: 21-15-9 reps of –
Is this a benchmark? Yes
Athlete of the Month
October 2016
DJ was chosen as athlete of the month for October for several reasons, but most of all his consistency. He always shows up and is always positive. DJ attends the 6 am class and continues to make gains every month! He is one that records his data and is dedicated. DJ is an asset to our Crossfit Chattahoochee Family, and we proudly recognize him as athlete of the month!
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[/vc_column_text][/vc_tta_section][vc_tta_section title=”What made you want to start Crossfit?” tab_id=”1469594390725-b9837849-dacd”][vc_column_text]
My girlfriend at the time was really into CrossFit and had been doing it for a year or so and encouraged me to try it out. In addition to that, I was going to a Globo gym and just wasn’t getting the results I wanted. So I decided to give CrossFit a try and I was hooked. I continue to do it because I continue to get stronger and see positive results from CrossFit.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT WERE YOUR THOUGHTS AFTER YOUR 1st WOD?” tab_id=”1469594471501-461e9874-9c08″][vc_column_text]
I was on the floor trying to catch my breathe and trying not to throw up. After about 10 minutes I thought ‘This is great! Where do I signup?’.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT DO YOU ENJOY MOST ABOUT CROSSFIT?” tab_id=”1469594471298-63617ca8-25ad”][vc_column_text]
The WODs of course, but more so the sense of community and how we push each other to finish the WOD strong.
I have 2 of them and they are pretty recent. I set a new personal record on my back squat and my deadlift. About a year and a half ago there’s no way that I thought I would’ve been able to do that.
I don’t really have a favorite per se, but if I have to pick one, it would be the baby bump WOD we did with Kristen. It was an AMRAP 20 of 5 0-count burpees, 3 pull ups, and 1 bodyweight deadlift, with a 20# medicine ball saran wrapped to our stomachs. My least favorite WOD is anything that involves snatching.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT ARE YOUR CROSSFIT GOALS? HOW CLOSE ARE YOU TO REACHING THEM?” tab_id=”1469594470616-cd8b7ad3-66ba”][vc_column_text]
I want to get stronger and continue to push the limits of my strength so I plan on starting MADCOW at the beginning of October. There are also movements that I would still like to Rx: handstand pushups for example. As I’m able, I’ll spend 5-10 minutes after class working on these movements. I’ve been doing this for my rope climb and it has really helped.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT IMPACT HAS CFC HAD ON YOUR LIFE, IN AND OUT OF THE GYM?” tab_id=”1469594470387-aa23545a-de96″][vc_column_text]
CrossFit has definitely helped me to become more confident. This is the best I’ve ever felt in my life.
[/vc_column_text][/vc_tta_section][vc_tta_section title=” WHEN YOU ARE NOT CROSSFITTING, WHAT IS YOUR FAVORITE THING TO DO?” tab_id=”1469594470208-c3785b5d-522f”][vc_column_text]
What do you mean when I’m not Crossfitting??! No seriously, I like playing video games, reading, and trying new things. I went ziplining not too long ago and I’m looking forward to rock climbing soon. I also plan on skydiving for my birthday.
Well, when I started Crossfit, I also knew that I had to start eating more balanced, healthy, and nutritional meals. I also realized that I needed to Crossfit as much as I could in order to make a real change. I try to come in everyday Monday through Friday, and every Saturday that I can be. No matter how my body feels, there’s something that I can come in and do. So if nothing else, Crossfit has helped to strengthen my discipline and my resolve.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT ADVICE WOULD YOU GIVE TO SOMEONE NEW TO CROSSFIT OR THINKING OF GIVING CFC A TRY?” tab_id=”1469594469220-ed633b31-7ccb”][vc_column_text]
Just do it. You don’t need to be in shape to try Crossfit. Be consistent as possible, be patient, be determined, and the results will come.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”ANYTHING ELSE THAT YOU WOULD LIKE TO ADD?” tab_id=”1469796131808-e69f86be-e3a5″][vc_column_text]
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Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Squat 5-5-3-3-3 to work to a heavy set of 3, shoot for an 8/10 RPE
Part 2 – Conditioning: “Tallinn”
Performance: AMRAP 9 min of –
• 7 Box Jump (30/24”)
• 3 Muscle Ups (scale to 5 C2B pull-ups and 5 ring dips, or 5 pull-ups and 5 ring dips, or 5 pull-up progressions and 5 dips)
• 9 KB Swings (30/24k)
Fitness: AMRAP 9 min of –
• 7 Box Jump (24/20″ or lower)
• 5 C2B pull-ups & 5 ring dips (or 5 pull-ups and 5 ring dips, or 5 pull-up progressions and 5 dips, whatever you have)
• 9 KB Swings
Is this a benchmark? No